Cable Supine Reverse Fly

The cable supine reverse fly is an isolation exercise targeting the rear deltoids, performed lying face down on a bench while using a cable machine. It emphasizes shoulder strength and stability, with secondary activation of the trapezius and rhomboids.

Quick Facts

How to Do Cable Supine Reverse Fly

Follow these step-by-step instructions to perform Cable Supine Reverse Fly with proper form and technique.

1. Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
2. Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Supine Reverse Fly targets helps you integrate it effectively into your training program.

Benefits of Cable Supine Reverse Fly

Incorporating Cable Supine Reverse Fly into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Delts Development: Cable Supine Reverse Fly directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Trapezius and Rhomboids, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Supine Reverse Fly build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Cable Supine Reverse Fly safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Supine Reverse Fly, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Supine Reverse Fly, track these metrics during your workouts: